Either way, the science behind the so-called winner effect is fascinating and scary. Here's why.

無論如何，所謂贏家效應背後的科學都是迷人而可怕的。原因就在這裡。

So in a study, they let two mice fight against each other or compete for territory. They drug mouse B so that mouse A is pretty much guaranteed to win. The next fight, they don't drug mouse B, but mouse A still wins with a much higher probability. Because it had more confidence, more testosterone, more wins under its belt. Long story short, this is a vicious cycle that shows up everywhere in life. The more you win, the more likely you are to keep winning.

是以，在一項研究中，他們讓兩隻小鼠互相對抗或爭奪領地。他們給小白鼠 B 下藥，這樣小白鼠 A 基本上就能保證獲勝。下一場比賽，他們沒有給小鼠B下藥，但小鼠A仍然以更高的概率獲勝。因為它有更多的自信、更多的睪丸激素、更多的勝利。長話短說，這是一個惡性循環，在生活中隨處可見。你贏得越多，你就越有可能繼續贏下去。

You see this with rich people who keep getting richer because their wealth compounds. With every success an entrepreneur has, they become more confident, attract better people to work for them, it's easier to build the next billion-dollar empire. We see the same thing in athletes. And even their fans' testosterone increases after a win, even though they didn't do anything. They just got drunk on the sidelines. Men who have a lot of love interest from women become more attractive because of the existing love interest. Winning a competition improves your biochemistry and cognitive abilities to win again. But on the flip side, if things aren't working out, you feel stuck, full of self-doubt, feel like you're losing, you're more likely to lose, which makes you feel worse, which makes things even harder. So the way I think about the winner effect for me is you're either on an upward spiral or a downward spiral. How much positive or negative momentum do you currently have in your life? This is the fifth video in our 90-day goal series. And it's a good time to reflect and see what spiral we're on. Because regardless of the results that we got this year, we can tap into the winner effect at will with just a few simple tweaks. And my uncle, Andrew Huberman, also shared a very good tool to do that. Science, let's do it. This year, I've noticed that I've built up some negative momentum. So last year, 2022, my channel blew up and I got hundreds of thousands of subscribers in a year. But this year,

你可以從富人身上看到這一點，他們不斷變得更富有，因為他們的財富在不斷累積。企業家每取得一次成功，就會變得更加自信，吸引更好的人為他們工作，更容易建立下一個十億美元的帝國。我們在運動員身上也能看到同樣的現象。甚至他們的粉絲也會在獲勝後增加睪丸激素，儘管他們什麼都沒做。他們只是在場邊喝得酩酊大醉。有很多女人愛的男人會變得更有吸引力，因為現有的愛情利益。贏得比賽會提高你的生化和認知能力，從而再次贏得比賽。但反過來說，如果事情不順利，你感到困頓，充滿自我懷疑，覺得自己輸了，你就更容易輸，這會讓你感覺更糟，讓事情變

I've only grown by a fraction of it. I almost went bankrupt. And I went from having a team to parting ways with everyone. And meanwhile, it feels like every other creator is growing exponentially. You can see throughout different times and areas of my life how the results that

我只增長了一小部分。我差點破產。我從擁有一個團隊到與所有人分道揚鑣。與此同時，感覺其他所有的創作者都在成倍增長。你可以看到，在我人生的不同時期和不同領域，我所取得的成果是怎樣的。

I got and the feeling of winning affected my ability to continue to win. Now, here's the exciting part. No matter what results you get, even if you have no track record of winning, the winner effect is all about perception. And this is deeper than just about a book with some interesting studies and a cool concept. It's about developing a healthy relationship with results.

我獲得了勝利，勝利的感覺影響了我繼續獲勝的能力。現在，激動人心的部分來了。無論你取得什麼樣的成績，即使你沒有獲勝的記錄，贏家效應都與感知有關。這不僅僅是一本書，也不僅僅是一些有趣的研究和一個很酷的概念。它是關於與結果建立一種健康的關係。

How do you feel about the results that you got this year? When I'm in this negative spiral,

你對今年取得的成績有何感想？當我陷入消極的漩渦時、

I realize that I tend to forget all the wins that I've had until then. But what's really helped me is just remembering past wins. You know, bathe in it. Take a bath in it. And it's so easy to discount them where that wasn't a big deal. That doesn't really count. That's what everyone does.

我意識到，在那之前，我往往會忘記所有的勝利。但真正對我有幫助的，是回憶過去的勝利。你知道，沐浴其中。洗個澡我很容易就會忘記那些並不重要的勝利那不算什麼每個人都這麼做

It doesn't make it not a win. Maybe you're like, I've done literally nothing in my life. When you look up the word mediocrity, it literally has a picture of me in it. Then just start celebrating tiny wins that you've had. A lot of people were like, no, but what if you don't have any successes? Like, how do you get started? Did you get dressed this morning? Did you get in front of the computer? It's smaller evidence, but you have enough evidence to make the claim that you can do this. Here's the thing. Winning is subjective. Your brain doesn't know the difference between what actually happened and what you think happened. For example, in a recent community call, one of our members, Max, shared that he actually hit his goal for the 90 days, which was get three clients. But it doesn't feel really like a success because I don't feel like I had much control over this result. Because he was trying direct outreach and they just came from different sources. And he wasn't really proud. He felt a bit defeated, even though he's hit his goal. For example, you could lose a boxing match, but still be like, yo, I survived four rounds. Look at these shots that I gave him. Boom, boom, bam, bam. You could get rejected by that hot saucy person that you've been eyeing for so long and go, they must think I'm out of their league of legends. And then you go back to your basement. I don't know. It's all subjective. So the first way to tap into that upward spiral is by building the muscle of acknowledging your wins, even if you have to dig for them. A great habit I found is just writing down three wins at the end of the day.

但這並不意味著這不是一場勝利。也許你會說，我這輩子真是一事無成。當你查找 "平庸 "這個詞時，裡面真的有我的照片。那就開始慶祝你取得的微小勝利吧。很多人都說，不行，但如果你沒有任何成功呢？那你怎麼開始呢？你今天早上穿衣服了嗎？你走到電腦前了嗎？雖然證據較少，但你有足夠的證據來證明你能做到這一點。問題就在這裡。贏是主觀的。你的大腦無法區分實際發生的事情和你認為發生的事情。例如，在最近的一次社區電話會議中，我們的一位成員麥克斯分享說，他實際上達到了自己 90 天的目標，即獲得三個客戶。但我覺得這並不是真正意義

It's simply repetition until your brain builds the neural connections that then make it automatic.

這只是簡單的重複，直到你的大腦建立起神經連接，然後讓它自動運行。

But wait, there is great danger if you do this wrong. It could destroy your life, your family, your country, the universe. Because celebrating the wrong wins can actually be demotivating.

但等等，如果你做錯了，就會有很大的危險。它可能會毀掉你的生活、家庭、國家和宇宙。因為慶祝錯誤的勝利實際上會打擊積極性。

So I asked my biological uncle, Andrew Huberman, about this. And some of you mentioned, wow, I didn't know he's your uncle. Well, of course he is. And I also did interview him. Many people probably believe that if you tell a child or an adult that they're really good at something, that it would bolster their motivation to engage in that activity. It does not. In fact, the exact opposite happens. A paper from Dr. Carol Dweck, as well as her colleague, Claudia Mueller. They essentially gave feedback that was linked up with a child's intelligence, telling kid they're smart, they're talented, or they gave them what was called effort feedback. You tried really hard on that problem. It was great the way that you applied effort. When they were then later offered problem sets that were either challenging or were of the sort that they knew they could perform well on. First of all, the kids that got the intelligence-based feedback, when they encounter challenges, they are likely to go with the least amount of challenge so that they can continue to get the praise that they had received previously about being smart or talented.

所以我問了我的親叔叔安德魯-休伯曼（Andrew Huberman）。有些人說 我不知道他是你叔叔他當然是我也採訪了他。很多人可能會認為，如果你告訴一個孩子或一個成年人，他們在某方面真的很優秀，這會增強他們從事這項活動的動力。其實不然。事實上，情況恰恰相反。卡羅爾-德韋克（Carol Dweck）博士和她的同事克勞迪婭-穆勒（Claudia Mueller）撰寫了一篇論文。他們給出的反饋基本上與孩子的智力掛鉤，告訴孩子他們很聰明，他們很有天賦，或者給他們所謂的努力反饋。你在這個問題上真的很努力。你努力的方

Whereas the kids that got feedback about their strong effort, more often than not, they picked the harder problems that stood to teach them more. And guess what? The kids that are rewarded for effort and that continue to pick harder problems outperform the kids that are given the intelligence praise and feedback by a large margin. As we all give ourselves feedback, rewarding yourself for effort is the best way to improve performance. This is where I realized I have not had a great relationship with results. For example, the last two videos on my channel pretty much had the same amount of work and effort put into them. One of them got 15 times the result in terms of views, and it is a bit demotivating. But I got way more direct messages from friends and from viewers that they really love this one. So which one is more of a win? A healthy relationship with results is all about falling in love with the process and the things you control. There's probably a caveat to the whole rewarding effort thing as well because I know friends who only want to pursue something if it's really hard, if it's really difficult, even though they could get the same result with a workout that doesn't break their legs. But I think it's about defining for yourself what makes this a win that is in my control so that I can reward myself for taking the right actions. Let's be honest, is there ever a point where it's good or productive to feel like you failed or lost? I don't think so. Maybe if you did a really big oopsie, like maybe you used your baby as a projectile weapon in a Roman civil war, that could be seen as an L. But apart from that, what if you either celebrated a win or you celebrated learning a lesson? Which is the cliche of I either win or I learn, but I guess it's how you maintain the feeling of progress and winning. This next one

而那些因為自己的努力而得到反饋的孩子，往往會選擇更難的問題，因為這些問題能讓他們學到更多。你猜怎麼著？那些因努力而獲得獎勵並繼續挑選更難問題的孩子，其成績遠遠超過那些獲得智力表揚和反饋的孩子。正如我們給自己的反饋一樣，獎勵自己的努力是提高成績的最佳途徑。這就是我意識到自己與結果關係不大的地方。例如，我頻道上的最後兩個視頻幾乎投入了相同的工作量和精力。其中一個視頻的瀏覽量是另一個的 15 倍，這有點打擊人的積極性。但我從朋友和觀眾那裡收到了更多的直接資訊，說他們非常喜歡這個視頻。那麼，哪一個更勝一籌呢？與結

I found very eye-opening, like my morning alarm when I get out of bed and I eat a haram. The month you were born in plays a significant role in how well you'll perform in sports. Here's why. This is a normal distribution of births and these are the birth months of professional football players.

我覺得非常大開眼界，就像我早上起床時的鬧鐘和我吃的哈拉米一樣。你出生的月份對你在體育運動中的表現起著重要作用。原因就在這裡。這是出生人口的正態分佈，這些是職業足球運動員的出生月份。

For the Americans watching, when I say football, I mean the sport where you actually use your foot.

對於觀看比賽的美國人來說，我說的足球是指真正用腳踢的運動。

Why were they all born earlier in the year? Because this is the cutoff. If you're born earlier, you're put into a different age bracket. And as a kid, when you're 9 to 12 months older than all the other ones, that makes a big difference. You're bigger, you're stronger, you're maybe less dumb,

為什麼他們都是在這一年早些時候出生的？因為這是分界線。如果你出生得早，就會被分到不同的年齡段。而作為一個孩子，當你比其他孩子大9到12個月時，就會有很大的不同。你更高大，更強壯，可能也不那麼笨了

I don't know. And therefore, these kids have an easier time, they do better initially, they get more time playing, they get the ball passed more often to them, and it's a repeating cycle that again is the winner effect. And then even into adulthood, when they become professionals, it's because they started out with early wins. I sucked at football even though I played it for a long time. I was put in a team of bullies that were more than a year older than me, and on top of that, guess which month I was born in. Look how easy it would be to break those tiny little legs.

我也不知道。是以，這些孩子會過得更輕鬆，他們一開始表現得更好，上場時間更長，傳球次數更多，如此循環往復，這就是贏家效應。即使到了成年，當他們成為職業球員時，也是因為他們一開始就贏了。我的足球踢得很爛，儘管我踢了很長時間。我被分到了一個比我大一歲多的惡霸隊裡，而且，你猜我是幾月出生的。你看，我的小腿多容易骨折啊。

I mentioned this in a previous video that was about learning. Tim Ferriss shared that in order to learn something fast and really well, you have to have early wins. It increases dopamine, testosterone, confidence, and then you're more motivated to practice more, you have more resilience, and you basically get the effects of the winner effect. Most meaningful things are difficult to learn, so you want some of that uninformed optimism that keeps you going through the tough times. A common story we hear from people is that they have failed for years before they succeeded. For example, you have people like Gary Vee saying that he was eating sh** for 10 years. And yes, he was. He also had positive reinforcements early on from his mom and his dad and maybe other people around him. And he's a master at counting wins, loving the process, and that allowed him to stick to entrepreneurship and get him to where he is now. Same thing with Mr. Beast. Mr. Beast was uploading for years, but most people don't know that his first video actually went viral. It was like some random Minecraft one, and that probably spiked his confidence and his dopamine to the point where he was like,

我在之前一個關於學習的視頻中提到過這一點。蒂姆-費里斯（Tim Ferriss）分享說，為了快速、真正地學好某樣東西，你必須儘早取得勝利。這會增加多巴胺、睪丸激素和信心，然後你就會更有動力去多加練習，你就會有更強的應變能力，基本上你就能獲得贏家效應的效果。大多數有意義的事情都是很難學會的，所以你需要一些不知所云的樂觀主義，讓你在艱難時期繼續前進。我們常聽到的一個故事是，他們在成功之前已經失敗了很多年。例如，像加里-維（Gary Vee）這樣的人說，他吃了十年的狗屎。沒錯，他就是這樣。他也很早就得到了來自他

I need to get this again. So long story short, big goals can be daunting. So start with easy early wins and stack them from there. If you're depressed and you're stuck in a rut, just getting out of bed before noon and taking a shower is a big win. And just build it from there. Or maybe as part of your morning routine, arm wrestle a five-year-old. Get that early win. Sucks for the five-year-old, you'll send him down a lifelong spiral of failure, but well, someone's gonna lose, right? Next up, let me know if this sounds familiar to you. I'm gonna get these five things done today, but you only get three things done, and you push the remaining two a day forward. And you keep doing this until you have accumulated this slog of tasks. And with time, you tell yourself, today I'm really gonna get everything done. But in the back of your mind, there's that little voice that says, let's be real here. Not gonna happen. Whenever you make a commitment to a challenge, a to-do list, a friend of yours, and you don't keep it, you lose trust in yourself and your word. Trust in your own word is the most important relationship you have. When you can't trust your own word and commitment, you're in trouble. How much do you currently trust your own word? When you declare something, is it set in stone or are there always excuses that come up later? Think about people that you know in your life. There's a clear difference between people who keep their word and those who don't. As the famous quote goes, the quality of your life is in direct proportion to the quality of your relationship. Oh, man.

我得再買一次這個。長話短說，大目標可能令人生畏。所以，先從簡單的早期勝利開始，然後再不斷疊加。如果你情緒低落，陷入困境，那麼只要在中午前起床洗個澡就是一個大勝利。然後從這裡開始。或者，作為晨練的一部分，和一個五歲的孩子掰掰手腕。儘早取得勝利。對那個五歲的孩子來說，你會讓他終身陷入失敗的漩渦，但總有人會輸，不是嗎？接下來，如果你覺得這聽起來很熟悉，請告訴我。我今天要做完這五件事，但你只做完了三件，剩下的兩件你一天推一天。你一直這樣做，直到你積累了大量的任務。隨著時間的推移，你會告訴自己，今天我真的要把所有事

How much you stick to or keep your word in your commitments.

你對承諾的堅持或信守程度。

The primary purpose of something like the Driven 30 Challenge or 75 Hard, not to build a healthy lifestyle, although that's a nice bonus, but so that you can do something that sucks and is challenging and regain trust in your word and commitments. The next one is going to be a weird point that I'm trying to make, but stick with me here. Imagine this. It's the year 2842. Dimension

像 "30 小時挑戰 "或 "75 小時挑戰 "這樣的活動，其主要目的不是為了建立一種健康的生活方式，雖然這也是一個很好的獎勵，而是為了讓你能夠做一些糟糕的、具有挑戰性的事情，並重新獲得對自己的承諾和諾言的信任。接下來，我想說的是一個很奇怪的觀點，但請聽我說。想象一下。現在是 2842 年。維度

C39. In a world where infertility forces humanity to generate people in labs and Nebula Noodle is born in a mature body, brain, and consciousness, he has no memories or life experience and has to learn how things work, societal norms, how to eat, and in his weekly check-in with his integration doctor, he shares. Doctor, something terrible happened. Yesterday, I was eating all this food and this morning, I just had this urge to, and it just came out. And the doctor goes, oh, you made your first stink. What is wrong with me? Why is this happening? Oh, no, that's normal. We all do that. It's so gross. It happens like once a day, usually. But doctor, how can this be normal? It's actually something you can look forward to. It's a silly story. I know. How did I come up with it?

C39.在這個世界裡，不孕不育迫使人類在實驗室裡生成人，星雲麵條出生時就擁有成熟的身體、大腦和意識，但他沒有記憶和生活經驗，必須學習如何工作、社會規範、如何進食，在每週與他的整合醫生做檢查時，他分享了自己的經歷。醫生，可怕的事情發生了。昨天，我吃了這麼多東西，今天早上，我突然有一種衝動，它就這麼出來了。醫生說，哦，你第一次發臭了。我這是怎麼了？為什麼會這樣？哦，不，這很正常。我們都會這樣太噁心了一般一天一次但是醫生，這怎麼可能正常呢？這其實是你可以期待的事這是個愚蠢的故事我知道我怎麼想出來的？

Where in our own lives are we doing that? Where we make a stink, we think it's bad, there's something wrong with us, but it's completely normal, and we just need to adjust our expectations. I've heard so many people say, you know what, I've tried meditation, but I just couldn't stop thinking, so it's not for me. But you're expecting to be enlightened instantly, which usually takes, what, 30 years? Of course you're going to think that's normal, and meditation is just really, really hard for everyone. And you may have actually crushed it.

在我們自己的生活中，有哪些地方在這樣做？我們認為這很糟糕，我們有什麼地方出了問題，但這是完全正常的，我們只需要調整我們的期望值。我聽過很多人說，你知道嗎，我試過冥想，但我就是無法停止思考，所以它不適合我。但你期待的是瞬間開悟，這通常需要30年的時間吧？你當然會覺得這很正常 冥想對每個人來說都非常非常難而你可能真的已經崩潰了

Same thing with people who put out 10 YouTube videos, and in total, they have 500 views. But that's actually amazing. You're winning, but you think you're losing because your expectations are off. I've mentioned this before somewhere. A lot of problems are only problems because we think they're problems. In other words, oftentimes, we think we're losing, when in reality, we just have to adjust our expectations. And my buddy, Rhian Doris, who was in a second latest video, adjusted my expectations. It's tough because I've been going through a little bit of this as well. The circular sort of rhythm of progression can be painful, you know. The thing I try to remind myself of is that it's like it's a spiral, not a circle. So it feels circular because you come around. Yeah, exactly, but it actually spirals upward. So all these cringy motivational posters, they make sense, except for this one, maybe. What is, what, how did he, what? This final one, I believe, is the most powerful way to tap into the winner effect as well. It's used by Olympic athletes, the U.S.

同樣的道理，有人在 YouTube 上發佈了 10 個視頻，總共有 500 人觀看。但這其實已經很了不起了。你贏了，但你認為你輸了，因為你的期望值不對。我曾在某處提到過這一點。很多問題之所以是問題，只是因為我們認為它們是問題。換句話說，很多時候，我們認為自己輸了，而實際上，我們只需要調整自己的期望值。我的好友瑞安-多麗絲（Rhian Doris）在第二段最新視頻中調整了我的預期。這很難，因為我也經歷過一些這樣的事情。這種循環往復的節奏會讓人很痛苦，你知道的。我試著提醒自己，這是一個螺旋，而不是一個圓。所以

military. The Navy SEALs we trained with taught us this one as one of the four pillars of mental toughness. And I would say it's the most important practice that I was lucky to learn about when I was at my lowest and I had to achieve what felt impossible at the time. I told the full story a while back on my channel. When I was 20 years old, I was forced to leave Australia because my visa had expired. And I'd been there for a year. I had found a girlfriend, but I promised her to make it back. But the only way I found was to build a business so I could make money online and come back on a tourist visa. And it seemed impossible at the time. I was absolutely clueless about everything and I felt defeated right from the beginning. But I read about visualization and every day I would visualize myself making it back to Australia with so much emotional intensity. And

軍事。和我們一起受訓的海豹突擊隊隊員教我們，這是心理韌性的四大支柱之一。我想說，這是我在最低谷時有幸學到的最重要的做法，我必須實現當時覺得不可能實現的目標。不久前，我在我的頻道上講述了整個故事。在我 20 歲的時候，我被迫離開澳洲，因為我的簽證過期了。我在那裡呆了一年。我找到了一個女朋友，但我答應她一定要回來。但我發現唯一的辦法就是建立一個生意，這樣我就可以在網上賺錢，然後拿著旅遊簽證回來。這在當時看來是不可能的。我對一切都毫無頭緒，從一開始就覺得自己被打敗了。但我讀到了關於可視化的書，每天我都會懷著激動

I brainwashed myself to the point where I would have recurring dreams of being back in Sydney,

我給自己洗腦，以至於經常夢見自己回到雪梨、

Australia, reunited with my friends there, tears of joy streaming down my face. And then I would wake up in the middle of the night and notice my face was actually wet because I was crying in my sleep. Again, your brain doesn't know much of a difference between what's real and what's imagined. And visualizing this positive future again and again had ignited a certainty inside of me that I shouldn't have had, but now I did. And I saw possibilities and opportunities open up that

在澳洲，我與朋友們團聚，喜極而泣。然後我會在半夜醒來，發現自己的臉居然溼了，因為我在睡夢中哭了。同樣，你的大腦並不清楚什麼是真實，什麼是想象。一次又一次地想象這個積極的未來，點燃了我內心深處的確定感，我本不該有這種確定感，但現在我有了。我看到了各種可能性和機遇，這些可能性和機遇

I couldn't even see before. I'm not talking about some spiritual law of attraction new age stuff here. It creates certainty and confidence where there isn't any confidence yet, which allows you to move forward and get the results that then confirm the confidence that you had in the first place. Everything I've ever visualized repeatedly and deliberately has come true. And I stopped doing it. And I don't know why. If you visualized and celebrated your future wins now, how would you feel? And if you carried that energy into your business or your career, your dating, your relationships, would you show up differently? I hope some of this was useful for you so you can build a healthy relationship with results and get on that upward spiral. Thanks for watching.

我以前甚至都看不見。我說的不是什麼新時代的精神吸引力法則。它能在還沒有任何信心的地方創造出確定性和信心，從而讓你繼續前進並獲得結果，進而證實你最初擁有的信心。我反覆刻意想象的一切都成真了。而我卻不再這麼做了。我也不知道為什麼。如果你現在想象並慶祝你未來的勝利，你會有什麼感覺？如果你把這種能量帶入你的生意、事業、約會、人際關係中，你的表現會有所不同嗎？我希望這些對你有用，這樣你就能與結果建立一種健康的關係，並走上螺旋式上升的道路。感謝收看。

See you in the next one.

下一屆再見